Cardio or lifting weights to lose weight


How to Burn More Fat : Secrets of Exercise Physiology

How does fat burning work and how can you get the best out of your exercise program? The Basics of Fat Burning. The body normally burns a mix of carbohydrate, as glucose, and fat for fuel. Fat and glucose are the body's two main energy sources. Your body always burns a mix of fat and glucose except at very high intensities, and the ratio of the fat and glucose in 'the burn' varies with intensity and time of exercise. You may have noticed that some bikes and treadmills at the gym have a setting that says 'fat burning zone', which implies a setting for intensity or speed. The reason for this is that the body burns a greater percentage of fat at a slow pace (or after about 90 minutes of exercise). For example, if you compare exercising at a slow rate that burns 60 percent fat and 40 percent glucose and a higher intensity or duration that burns only 30 percent fat and 70 percent glucose, you may still burn more fat at the higher intensity. Exercise (1) is the slower 60/40 mix and exercise (2) is the faster, 30/70 mix of fat and glucose fuel. You can see from this example that the bottom line really is how much energy you expend - and that is the ultimate fat burning measure. So after hard exercise that uses a lot of glucose, the body switches to burning fat. Extra muscle will also burn more fat in active phase, the active metabolic rate if you like, or the AMR, so having more muscle will definitely help burn more energy and fat. Do some high intensity as well, but don’t overdo it, because burning the fat is a long-term project and you don’t want to get ‘burned out’. more...



Lift to Lose Weight · Experience Life

If you want to get leaner, say the latest studies and the smartest trainers, it’s time to start strength training. Many gym-goers — and even some health and fitness professionals — still believe that strength training is only for people who want to gain weight in the form of shirt-stretching muscles, and that long-duration exercise like running and cycling is the fastest way to lose fat. The real key to fat loss is high-intensity exercise, especially strength training — with real weights, real sweat and real effort. But what most bathroom scales won’t tell you is how much of the weight you lose is in the form of fat, and how much of it is muscle. The best way to do that is resistance training , which will help you hold on to your muscle tissue while you lose fat. This much is known: Aerobic activity burns fat while you’re exercising, but anaerobic (meaning without oxygen) activity burns fat in the minutes, hours and days following exercise, as your body recovers from your workout. But if you add up the fat burned by the two activities during and after exercise — including what’s burned between sets during the workout itself — anaerobic activity comes out ahead. And it’s likely that the fat-burning effect of an anaerobic workout is cumulative, so that with each successive set, you burn incrementally more fat, leading to a kind of fat-burning jackpot at the end of your workout. Before you even begin your strength-training session, your adrenal glands secrete epinephrine and norepinephrine, which aid in producing more force, blood flow, and the metabolism of sugar and fat. (For more on an especially effective fat-burning method, see “Training Tips,” below and the “ Rev Up Your Metabolism! But for now, they aren’t sweating the details — and neither should you. Metabolic resistance training, a system popularized by Alwyn Cosgrove, MS, CSCS, coauthor of The New Rules of Lifting for Life (Avery, 2012), is one of the best forms of exercise to build muscle, rev up your metabolism and burn the most fat in the least amount of time. If you gain muscle and lose fat, you’ll be fitter — but the scale might tell you you’re heavier. Lose muscle and gain fat, and you’ll be fatter — but the scale will read lighter. more...



Cardio versus Strength Training and Weight Lifting Exercises

And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. To resolve the strength vs. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons - and the cartilage in between. That is, unless you hit the weight room. D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. D., an American College of Sports Medicine - certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat - the kind that wraps around organs and constricts blood vessels. Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. Strength's edge For a speed boost, strength training is essential - especially for your core and legs. "Plyometrics will improve your stride power, or the force you pedal with," says Diane Vives, C. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot. more...



Is Weight Lifting Better than Cardio? - Best way to lose

Is Weight Lifting Better than Cardio? You need to consider the way your exercise, the system you prefer and your lifestyle. Cardio work has an element of resistant training and weight lifting uses cardio elements. The commonly held myths: weight training bulks you up while cardio does build muscles is definitely an urban myth. Diets help you lose weight and resistance training changes your body composition . Cardio does help with calorie loss but it breaks down your existing tissues leaving you soft and skinny fat. Weight training burns more calories than cardio. Although you may not feel like you are working hard, weight training burns calories during your workout and up to 48 hours after you are finished. Lifting weights and working on your strength really does make you look great after a workout. Just feel a rush of pride that you have accomplished lifting your weight in weights. Weight or strength training prevents you from intra-abdominal fat or the fat that wraps around your organs and constricts blood vessels. Cardio is awesome to clear your head when you swim or play tennis. When it tells you that things are hurting, stop the cardio. more...



Is it Better to Lift Weights or do Cardio to Lose Weight

It's no wonder that a hotly debated and studied topic is what form of exercise will help you lose the most weight. Generally, all exercise can be divided into two main categories: strength training - with weightlifting as the most common form - and cardio. Which form will make you lose the most weight is not an easy question to answer. When it comes to weight loss, a common source of confusion is the word "fat." It's important to note that there is a big difference between dietary fat and body fat. The fat that you eat, dietary fat, is burned as fuel while the fat that collects around your midsection is your body's way of storing all excess calories regardless of what food they come from. When you aren't exercising, your body operates on about a 50/50 split between carbs and fat. Cardio, however, makes your body burn more of that dietary fat. It's true that you can burn excess calories, which will reduce your body fat, by going for a run - but that effect only lasts for a few hours. Sometimes called the after-burn effect, this refers to the fact that a well-designed weightlifting program will cause you to burn excess calories for up to 24 hours after your workout. Photo Credit Estudi M 6/i Stock/Getty Images. Photo Credit Antonio_Diaz/i Stock/Getty Images. These exercises activate the most muscle fibers, which will make your body burn more calories for fuel, helping you get rid of that excess fat. Keep in mind, though, that lifting will not give you the heart-health benefits of cardiovascular training. more...



Lifting Weights Burns Fat - AskMen

Muscle Mass and Metabolism. His source for this is another excellent book: The M. (I interviewed Nick and Brad for this piece on weight machines ; they’re two of the wisest men in weightlifting.) Brad doesn’t offer an original source for the metabolic rate of muscle at rest. It’s apocryphal, and I busted it a while back for the Los Angeles Times , interviewing a metabolism researcher and looking at multiple scholarly sources. The reality is that muscle only burns about 6 calories per pound per day while at rest, and if you’re dropping a lot of fat, you also need to account that a pound of fat burns about 2 calories per pound/day at rest. This doesn’t even take into account that you’re 40 pounds lighter overall for every step you take and every flight of stairs you climb, meaning fewer calories burned each day. Compare this to a fast-ish run of 7.5 mph, and the caloric burn rate is more than double at 12.5 METs. Nick’s program is probably even higher than 6 METs, because he uses a circuit that makes it “extra vigorous,” but as someone who is both a lifter and a runner, I can’t see this intensity matching the caloric burn rate of a hard run. Oh, and never mind about caloric “after burn” for cardio or weights. It's worth mentioning the broscience articles that say cardio slows your overall metabolism . It makes it more efficient , and added muscle mass doesn’t make much of a dent in this. more...



8 Reasons Why You Should Lift Heavier

You'll Torch Body Fat. Build more muscle and you'll keep your body burning fat all day long. You'll Look More Defined. "So, lifting heavier has the potential to make women more defined." If you want more proof, watch this video with two-time Reebok Cross Fit Games champion Annie Thorisdottir , who has a great body and certainly isn't afraid to throw around heavy weights. You'll Burn More Calories. You may burn more calories during your 1-hour cardio class than you would lifting weights for an hour, but a study published in The Journal of Strength and Conditioning Research found that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended. You'll Build Strength Faster. Lifting lighter weights for more reps is great for building muscle endurance, but if you want to increase your strength, increasing your weight load is key. Add compound exercises such as squats, deadlifts, and rows to your heavy weights and you'll be amazed at how fast you'll build strength. You'll Lose Belly Fat. While it is true that you can't spot reduce—your body is born with pre-conceived places it wants to store fat—a University of Alabama study found that the women who lifted weights lost more intra-abdominal fat (deep belly fat) than those who just did cardio. more...



Cardio vs. Weight Training

Aerobic exercise is great for your heart and can help you lose weight. 1 benefit of following an aerobic exercise plan is the change in your cardiovascular fitness that results from this kind of training regimen. Regular aerobic exercise causes your lungs to process more oxygen with less effort; your heart to pump more blood with fewer beats; and the blood supply directed to your muscles to increase. In addition to the cardiovascular benefits, other benefits of aerobic exercise include: Weight loss: Combined with a healthy diet and appropriate strength training, aerobic exercise will help you lose weight. It is possible that aerobic exercise helps activate your immune system and prepares it to fight off infection. Increased stamina: Exercise may make you tired in the short term, i.e., during and right after the activity, but over the long term it will increase your stamina and reduce fatigue. In addition, weight-bearing aerobic exercise, such as walking, can reduce your risk of osteoporosis and its complications. more...



Lifting Weights, Doing Cardio and Strict Diet but can't

Lifting Weights, Doing Cardio and Strict Diet but can't lose weight? I've been very strict about the diet and exercise and can't lose weight for some reason. The program shows you some of the "healthy foods" that doctors tell you to eat but in reality they make you fat and feel sluggish and make you lazy. Doctors and trainers don’t make money by making you fit. It's not easy though and you have to work hard but would you rather do? Spend years paying for something that barley helps you lose weight or use something that is going to make you work your butt off for a very short period of time and look amazing? You can check out a review on it and what it includes at 31dayfatlossscure.com and even if you don’t use it you should sign up for the free weight loss tips on that page. Anyways I hope you try it out and see for yourself. They give you a guarantee of 60 days that you will lose weight and a lot of it. You can only upload files of type PNG, JPG, or JPEG. You can only upload files of type 3 GP, 3 GPP, MP 4, MOV, AVI, MPG, MPEG, or RM. You can only upload photos smaller than 5 MB. You can only upload videos smaller than 600 MB. You can only upload a photo (png, jpg, jpeg) or a video (3gp, 3gpp, mp4, mov, avi, mpg, mpeg, rm). You can only upload a photo or a video. more...



Should I do cardio or weights to lose weight? – Kayla Itsines

This question is on everyone’s lips when they first want to lose weight “Should I start with cardio or weight training?” Hearing the words that cardio will burn more calories than weight training in a shorter amount of time, is all that most people need to jump on the treadmill and disregard the weights rack altogether. Although this is true, weight training has added benefits for your body that you simply can’t achieve with doing cardio alone. For example, if you want to focus on fat and weight loss, then LISS (Low Intensity Steady State) is perfect. When you are jogging or sprinting, less oxygen is available meaning that your body will use other energy sources, such as carbohydrates, for energy. Although doing steady state cardio (walking or running at the same pace) may burn more calories per minute, resistance training will continue to burn calories even AFTER you have completed your workout! Another great thing about resistance training is that you lose mainly fat, compared to cardio where you can lose a variety of different body masses. As you can see, cardio and resistance training have their advantages, but my answer to what is best for weight loss? If you have a lot of weight to lose, cardio is a great stepping stone for increasing your fitness levels and burning calories quickly. This stands for High Intensity Interval Training and this is a GREAT way to boost your body’s fat burning ability. This type of training gets your heart rate up fast and it burns more fat in less time than any other workout. This is the best way to achieve weight loss and strengthen your muscles, which together, create definition and tone. more...



Cardio is THE KEY to Burning Fat and Great for Building

Cardio is the best form of exercise for your heart. So, when you are trying to lose fat or weight you can do as much low intensity cardio as you want as it’s easy on your body. Weight lifting is good exercise, but cardio is good exercise for your heart. You should do a different amount of cardio and different types should be done while using the WLC System for the two different goals. Now that you know your goal and the difference in Low Intensity and High Intensity Cardio, we need to know how to utilize them for the WLC System. Cardio For Muscle Building With The WLC Program. When would you do the cardio? Cardio for Fat Loss on the WLC Program. We’ll teach exactly how much cardio you need to be doing, the best activities for burning fat, how to find your fat burning zones, and much more. It is one of the most important things you can do for your health. If you want to be healthy and live longer, you’ve got to be doing your cardio. You need to change your cardio around from time to time and try something different. Simply changing the cardio equipment you have can make cardiovascular exercise much more fun. Changing the style of cardio you perform will also keep your fat loss at a maximum. You can get instructional audio books and learn something while doing your cardio. more...



Weights or Cardio : What's It Going To Be

Training balance basically boils down to the amount of cardio training you do compared to the amount of weight training you do. The major issue you will need to take into consideration when balancing your cardio with your weight training is your primary training goal; if you're training to lose fat, your balance is going to be very different than if you're trying to gain muscle or if you're training for a specific sport . Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing. Does your weight training fatigue you for your cardio? If you're training to lose fat, you're going to need to do more cardio than someone who is training to gain muscle. If you're training to gain muscle, you will need to do less cardio training. If you are training for a specific sport, how many cardio sessions you need will depend greatly on the cardiovascular and muscle mass and strength requirements of your sport. As a guideline, the more cardio-oriented your sport is, the more cardio sessions you will need and the greater your focus should be on cardio training. The mesomorph training for muscle gain should keep doing enough cardio training to maintain cardiovascular capacity (about once or twice a week). The type of cardio training you do will have a tremendous impact on the frequency at which you can do it and still get the results you want. This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover from. If you are training for fat loss, you should do at least two but no more than three high-intensity cardio sessions per week. If you are training for muscle gain, once or, at the most, twice per week should be the limit. The three major factors that determine how much cardio you should do in your program (your primary training goal, your bodytype and the type of cardio training you do) must now all be taken into account when determining how much cardio you should be doing compared to weight training. This would mean an endomorphic person training for fat loss with high-intensity training could do cardio three times per week and weights 3 times per week. more...



Weight Lifting For Fat Loss

Weight Lifting For Fat Loss. It's common to associate building muscle with weight lifting and fat loss with cardio training . Here is the information you need to know about why you should choose weight lifting to help with fat loss , and how to design a program to get the results you desire. The first reason weight lifting is a good option for fat loss is because it boosts metabolic rate both over the short term as well as over the long term. The second reason to choose weight lifting for fat loss purposes is because, while cardio may make you lose weight, weight lifting will help you lose body fat, altering your body composition . Weight training will help change the way you look completely, giving the impression that you’ve replaced fat with muscle and are actually working at improving your body and changing your body composition. Weight lifting for fat loss is a great alternative to cardio and will give you better, more visible results. more...



Are You Lifting Enough Weight? - Use It or

Are You Lifting Enough Weight? Specifically, are you lifting enough weight? In other words, if you can lift the weights you've chosen (for most exercises) more than 16-20 times, you might not see the kind of fat loss you would if you increased your weight. The goal of weight training , if you didn't know, is to lift as much weight as you possibly can (with good form!) for the number of reps you've chosen. And injury can be a real fear for beginners since injury can occur if you max out before your body is ready for it. When you haven't lifted weights before, you may not know what's too heavy and what's too light. Women hear this: Lifting heavy weights will NOT make you huge-you simply don't have the testosterone levels to build big muscles. Lifting heavy weights WILL help you lose fat. The discomfort level associated with training to fatigue is pretty high.if you haven't lifted weights before, you may not be able to overcome that discomfort enough to lift as heavy as you're capable of. Most of these fears are unfounded, if you take time to ease into a weight training program and work (slowly) towards the muscle fatigue that will make your muscles grow. So, how do you choose your weights? more...



Weightlifting - Cardio vs. Weight lifting. Which one is

Cardio burns more calories but if you eat more calories than your body needs you get fat. The problem with strength training alone is that it burns fewer calories than you would during cardio. For example, an hour of intense strength training will burn between 270 calories and 450 calories while you exercise (depending on how heavy the weight is). The other difference is that as your body builds more muscle, you are burning more calories all the time. NOTE: you do get a cardio workout lifting weights. Just from doing the weight training, I have to eat more just to get through the next session. I do top off the weight lifting with 20 minutes of cardio. When the weights get tougher (probably around week 6 if you are like me), you might have to back off on the cardio. It's true, you shouldn't be strength training every day of the week because your muscles are worked so hard they need to rest and repair. If you just did cardio, a third of the weight you lost would be muscle mass, your body would weigh less, but look worse. Cardio is much more important than weights for losing weight. In summary: while you can raise your RMR by building muscle, it is an extremely slow process when compared to the speed at which you lose weight through cardio. So for your case, if your goal is to lose weight, spend the whole time on cardio. more...



Exercise Order - Should You Do Cardio Before Weights

Exercise Order - Should You Do Cardio Before Weights? Does the order of exercise make a different in your fitness? Or does the exercise order even matter? Exercise you perform when your energy supplies are low is less effective and more likely to result in injury. If you have specific goals, use the following advice regarding exercise order: Whether you do resistance or endurance training first depends upon the requirements of the sport, your current level of fitness and your overall goals. If Your Goal is to be Consistent and Maintain an Exercise Program. For this reason, it is helpful to pick the type of exercise, the order of exercise and the time of exercise according to what works the best for your body. You may be naturally inclined to feel best if you do endurance exercise first and then do weights. You may also find that your body responds best when you  lift weights  at one time of the day and go for a run at another. more...



Cardio and Weights Helps to Lose Weight Fast - Jari Love

Why Doing Cardio and Weights Helps to Lose Weight Fast. What’s better if you want to lose weight fast – Cardio or Weights? In fact, the secret to the fastest weight loss routine that will get you lean and ripped quicker than you imagined, is to do both. If you want to lose weight quickly and build up muscle definition, then you also need to add in cardio. When you do cardio exercise, you will be burning more calories than you consume in a day, and that means fat loss. When you combine cardio and weight training, you need to keep a few things in your mind so that you can make the most of your exercise: You need to do cardio one day and then weight training the next for the best results. Whether you are doing cardio or you are weight training, you need to make sure you are keep your back flat, straight, and strong, not arched. In weight training, you should breathe in during the weight lifting itself and then breathe out when you relax. In addition to using both weight training and cardio for the best results, you need to make sure you are getting the proper nutrition and rest. Instead of falling for the old trap that you need to choose between weight training and cardio, you need to realize how important it is to do both when you want to lose weight fast. Weight training will build your muscles more strongly and burn fat. Cardio will burn away the fat you already have stored so that your toned muscles will show through. Of course, to lose weight quickly, you need to follow the right type of program, stay healthy, get enough rest, and eat the proper foods. more...



Cardio vs. Lifting on Pinterest - Cardio, Weight Training

Lift Weights, Weight Lifting Facts, Health Fitness, Fitness Inspiration, Fitness Motivation, Motivation Fitspo, Lifting Weights, Weights Burn. Fitness Motivation Funny Humor Quote. Fitness Motivation Funny Humor Quote- I'm definitely the first one 😂🏃🏻👍🏻😊 Fitness Motivation Funny Humor Quote - I love the squats lol. Lift Weights, Health Fitness, Fitness Health, Weight Lifting, Weight Loss, Exercise Routine, Fitness Motivation, Lifting Weights, Weight Training. | See more about Weight Training, Weights and Cardio. Weight Lifting FAQ #healthy #motivation #food #fitness #health. Lift Weights, Fitness Health, Health Fitness, Weight Loss, Weight Lifting, Exercise Routine, Fitness Motivation, Weight Training, Lifting Weights. #mindset #fit #health #strength #strong #muscles #lift #fitness #motivation #inspiration #weight #training. Fitness, Fit, Fitness Motivation, Fitness Quotes, Fitspiration, Fitness Inspiration! Lift Weights, Weight Lifting Workouts, Fitness Workouts, Workout Fitness, Cardiovascular Exercises, Vs Weights, 101 Weight Loss, Loss Exercise, Weight Training. more...



Lifting Weights Burns Fat

Muscle Mass and Metabolism. His source for this is another excellent book: The M. (I interviewed Nick and Brad for this piece on weight machines ; they’re two of the wisest men in weightlifting.) Brad doesn’t offer an original source for the metabolic rate of muscle at rest. It’s apocryphal, and I busted it a while back for the Los Angeles Times , interviewing a metabolism researcher and looking at multiple scholarly sources. The reality is that muscle only burns about 6 calories per pound per day while at rest, and if you’re dropping a lot of fat, you also need to account that a pound of fat burns about 2 calories per pound/day at rest. This doesn’t even take into account that you’re 40 pounds lighter overall for every step you take and every flight of stairs you climb, meaning fewer calories burned each day. Compare this to a fast-ish run of 7.5 mph, and the caloric burn rate is more than double at 12.5 METs. Nick’s program is probably even higher than 6 METs, because he uses a circuit that makes it “extra vigorous,” but as someone who is both a lifter and a runner, I can’t see this intensity matching the caloric burn rate of a hard run. Oh, and never mind about caloric “after burn” for cardio or weights. It's worth mentioning the broscience articles that say cardio slows your overall metabolism . It makes it more efficient , and added muscle mass doesn’t make much of a dent in this. more...



Should You Do Cardio Before or After

The same phenomenon happens if you do cardio before strength training – you use up your body’s preferred energy source for intense exercise. So besides using the energy you need for heavy resistance training, doing cardio first also makes it harder for you to contract the muscles. This hormonal shift not only allows you to have energy for the workout, but also helps to rebuild muscle after the session. Another nail in the coffin for doing cardio before strength training is the inhibition of the m TOR pathways. When you do cardio with strength training and especially before strength training, this muscle building pathway becomes inhibited, making an already difficult situation that much harder. The workout that causes the largest afterburn effect will be the most effective for fat loss because you will. This simply means that if you do the same routine, but do cardio first, it will feel much harder then if you did the same exact workout by doing the strength portion first. The sad part is that this method is not more effective for fat loss or muscle gain than if you simply did the strength first. If you’re truly pressed for time, you can combine strength and cardio movements. By combining the strength and cardio portion, you are satisfying the need to create damage to the muscle, keep your heart rate high throughout the session and have more spikes to your heart rate creating a greater oxygen debt. While there are several benefits for lifting weights before cardio, at the end of the day, the best fat loss plan is the one you will stick to and that continues to produce results. If you enjoy completing cardio first, then by all means go for it! I would caution using the “weights after cardio” approach, however, if your main goal is building muscle. more...



Weight Training For Weight Loss - POPSUGAR Fitness

What to Do in the Gym If You Really Want to Lose Weight. You'll burn more calories: If you want to maximize your metabolism's potential, building muscle is the way to do it. You'll see the results you want: Cardio may shrink your size, but if you want to shape certain body parts, it's time to focus on defining muscles. Tia prefers weight training over strength training without weights because she says it's "what's going to get you the most amount of muscle the quickest." And celebrity trainer Katy Clark agrees: to change your body, you need to consistently go for heavier weights that fatigue your muscles by 10 repetitions. Here's how you can incorporate weight training into your weight-loss routine: more...



Cardio for Weight Loss

If you're trying to lose weight , cardio exercise is just one of the things you need in your weight loss toolbox. The trouble is figuring out how much you need, how hard to work and the best cardio exercises . How Cardio Helps You Lose Weight You already know that you lose weight when you burn more calories than you eat. You can do cardio most days of the week - With strength training , your muscles require rest to recover and grow stronger. You know cardio is important for weight loss , but which exercises are best and how much do you really need for weight loss? To get an idea of just how much cardio can do for you, check out the following list of common exercises. As you can see, everything from walking to cutting the grass can burn a significant number of calories, which is one reason cardio is so important for losing weight . How Much Cardio Do You Need? But, the truth is, how much cardio you need varies from person to person and depends factors such as: If you're a beginner, start with 3 to 4 days of the cardio exercise of your choice, working at a level you can handle. Work your way up to 5 to 6 days of cardio and try to vary what you do and how hard you work. You can learn more about different levels of intensity in Burn More Fat with Cardio Exercise . more...



Weights vs. Cardio : Your Guide to the Perfect Body

Simple: Cardio is not the fastest way to lose weight, and it's certainly not the only way. There is a solution, though, which will allow you to spend less time in the gym and see even better results. Instead, do this: Perform strength-training exercises with a moderate resistance for two to three sets of eight to 12 repetitions, focusing on the big muscle groups like your chest, back and legs. Instead, do this: Learn to lift with free weights, and make those the cornerstone of your program. If you don’t enjoy running, try different options like the rower, kettlebell training or even battling ropes if your gym has them available. Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. Strength training, however, builds muscle, and more muscle helps you burn more calories - even when you’re doing nothing but sitting on the couch. This is the advantage strength training offers if your goal is to lean out. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat, and they are certainly useful if your goal is to improve cardiovascular health, endurance or simply to burn some extra calories, but strength training is a powerful ally." It takes a lot of work both in and out of the gym to get big or bulky. "So if you feel that you are too bulky, then it is important to fine-tune your diet to lose the excess fat - not give up weight training." Instead of big and bulky, they will be the type of long and lean muscles many women desire. If your goal is to look, move and feel like an athlete, you need a different approach. If you like more traditional options, a dual-action exercise bike or rower will not only engage a ton of muscles, but take some of the stress off your joints as well. For those of you who like to run, it is one way to improve your fitness, but definitely not the only way. more...



How to Lift Weights to Lose Weight

We've discovered that if not taken to an extreme, lifting weights, or "strength training" is one of the healthiest, most fat burning and body transforming fitness systems you can apply. In this new millennium, most fitness experts and exercise physiologists agree, a properly executed strength or weight lifting routine can do the following: The part of the lift where you move the resistance against gravity is defined as the positive phase, and when lowered with gravity the term negative phase is used. Applying the right amount of intensity to every set will speed progress, including muscle development and fat loss. Lactic acid is the byproduct of anaerobic exercise, and it's what causes that burning sensation in your muscles when you near the end of a set. As mentioned in rule one, slowing speed and tempo is another way to increase intensity when you don't have the option of creating additional assistance. But remember the cardinal rule; don't "waste" a set because you initially picked too little resistance, work to some level of muscle fatigue regardless of the number or reps completed, and adjust resistance on subsequent sets. A three-minute rest will allow you to recover completely and be ready for a heavy weight on the next set. A recovery time of one minute or less will keep your heart rate elevated, necessitate the use of a somewhat lower resistance level possibly still more than you used on the first set), and burn a lot more fat. But the biceps and triceps are relatively small muscles that don't need a lot of work. Do an extra set of exercises like the bench presses for the upper body and squats for the lower body. An easy way to differentiate between exercises that isolate small muscles, and those that work many muscles simultaneously, is to observe how many joints come into play as you go through the full range of motion called for. Stick with these "big" exercises that not only work many muscles, and challenge the body in a more functional capacity, but bring a host of balancing and stabilizing muscles into play as well. more...



Cardio and Weights Workout - Muscle and Strength

The main goal of this workout is fat loss, but muscle building is possible as well. The main goal of this workout would be fat loss , but it can help to build some muscle while losing fat. If you are tired of the same old cardio routine you should give this is a try. The program can be done using any piece of cardio equipment but I suggest you switch it up often. You can switch the exercises and make them whatever you would like, but this particular program has worked well for most people I have suggested it to. You should walk briskly from your treadmill to the exercise and then move to the next one as soon as the repetitions are completed. If the workout seems too short for you, you can go through it twice. Progression is still the key to this workout as it is in any workout. Then try to beat your time the next time you do it, but make sure to use good form on exercises . There are also other ways to progress, you can add weight to the exercises or add repetitions to each exercise. Make this work out your own include your favorite exercises, but try to focus on compound movements because these will burn the most calories. more...



Does Lifting Weights Burn Fat Faster Than Cardio

Many people may have heard that resistance training, including lifting weights, can be beneficial for your health and contribute to weight loss. However, it is often unclear just how big a part weight training plays in increasing the metabolism and causing fat loss. How do resistance training and cardio help us to lose fat? Both types of activities burn calories, although cardio or aerobic activity is more efficient at this than resistance training, so for the same time period, you will burn more calories by doing cardio activity than lifting weights. Although it has been widely broadcasted in the media that resistance training is essential for fat loss and may even be more effective than cardio, the scientific evidence suggests otherwise. A 2011 meta-analysis of studies that investigated the effects on cardio versus resistance training on fat loss in obese and overweight adults concluded that aerobic exercise was the key factor in achieving fat loss, although it also stated that more research was needed into combined effects of aerobic and resistance training. They found that the combination exercise approach resulted in greater benefits for weight loss, fat loss and fitness levels. Another 2012 study also compared the effects of resistance training, aerobic training or a combination of both, however, in this case they found that aerobic training was more effective in reducing fat than the other methods. As you can see the results are far from conclusive and it can be said that both aerobic and resistance training have their benefits. Combining both cardio and resistance training is the way to go. more...



Cardio or Weights : Which Comes First

One of the most frequently asked questions I get as a fitness professional is, "If I am going to do my cardio and strength training on the same day, which comes first?" The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity. This same view holds that strength training first will deplete the muscles' stored carbohydrates (glycogen or sugar), and therefore, will enhance fat burning during the cardio workout due to the lack of available sugar for fuel. For instance, if your primary goal is to increase your aerobic endurance or lose body fat, then you should perform cardio first. To get the most out of your workout, perform the exercise that is most important to your goals first, when you are not fatigued. If your fitness goals include overall improvements, finish your workout with the type of exercise you enjoy most. The bottom line is this, it is better for you to have consistency in your exercise than to worry about the two extra calories you might burn from doing weights or cardio first. Additionally, your triceps will have incredible shape and you will still be able to take the stairs to the top of Mt. more...



Weight Loss Exercise : What's Cardio or Strength Training

“Given that approximately two-thirds of adults in the United States are overweight due to excess body fat, we want to offer clear, evidence-based exercise recommendations that will truly help people lose weight and body fat,” said Leslie H. They found that aerobic activity alone was the most effective and efficient for losing fat mass and overall body mass. Those who did cardio-only lost the most weight and the most fat specifically. Those who did both cardio and weight lifting also lost fat mass and overall weight, though less so than cardio-only. By contrast, the resistance training group did not lose a significant amount of fat or overall weight. Those who advocate resistance training suggest that the lean mass increases resting metabolic rate, which could lead to overall fat loss. “However, it might be time to reconsider the conventional wisdom that resistance training alone can induce changes in body mass or fat mass due to an increase in metabolism, as our study found no change.” more...



Cardio or Weight Lifting For Weight Loss

These products are clinically proven to flush out the toxins in your body, melt away body fat and pack on tons of muscle. In this special report, you'll learn about these two promising new products, Alpha Xtrm and Testo Factor X. Like Alpha Xtrm and Testo Factor X to lose excess body fat while gaining Action Star muscle. Jack Evans from Los Angeles reported that he lost 4 KG fat and gained 9 KG of muscle in just 5 weeks using only the Alpha Xtrm and Testo Factor X muscle building stack. Combine Alpha Xtrm with Testo Factor X and you've created an automatic muscle building machine. At Muscle & Health, we decided to try the Alpha Xtrm and Testo Factor X diet for ourselves. To try out the Alpha Xtrm and Testo Factor X I decided to get a free trial of Alpha Xtrm. While most Alpha Xtrm products use lower concentrations of the strength gaining extract, this supplier has one of the concentrated and purest products on the market. The free trial bottle of Alpha Xtrm was delivered in a few days from ordering and with surprisingly inexpensive shipping. Alpha Xtrm is one of the most concentrated and purest muscle building products on the market. Alpha Xtrm has been clinically proven to: (This is the first step in the process. This one is the hemo-dilator that builds lean muscle. Testo Factor X has been clinically proven to: (This is the fat burner and detoxifier. Taking Alpha Xtrm in the morning and Testo Factor X later on really sped up my shred.) more...



Following a Cardio Plan for Weight Loss - For Dummies

If your goal is permanent fat loss, you need to burn enough calories to make a significant impact. The best way to lose fat is to create a calorie deficit by burning calories through exercise and cutting calories you eat. For example, over the course of a week, you may cut 250 calories per day by switching from mayo to mustard on your sandwich at lunch and snacking on light yogurt instead of Fruit-on-the-Bottom. How often you need to do cardio for weight loss. Again, you don't need to do all this sweating at once, but for the pounds to come off, the calories you burn need to add up. How hard you need to push for weight loss. You may have heard that exercising at a slow pace is more effective for weight loss than working out more intensely. However, picking up the pace allows you to burn more total calories, as well as more fat calories. So at the fast pace, you burn more than double the calories and 10 more fat calories. If you go slower, you may be able to exercise a lot longer, so you'll end up burning more calories and fat that way. "Maximize your workout and burn over 1,000 calories per hour!" That's a claim you may see in advertisements for treadmills, stair-climbers, and other cardio machines. You can burn 1,000 calories per hour doing those activities — if you crank up the machine to the highest level and if you happen to have bionic legs. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism. more...



Trainer Q and A : Cardio vs. Weight Training - Men's Fitness

Our expert highlights the main differences between cardio training and weight training. The science behind fitness and health can be confusing—and it's certainly ever-changing. This week, our expert breaks down the main differences between cardio training and weight training. Q: What's the difference between cardio training and weight training? A:  If you’re after general conditioning, maintaining existing muscle mass and keeping body fat to a minimum, you’re going to need to make a focus on balancing both cardio and weight training. Focus on 3 to 4 lifting days and 2 to 3 cardio days in order to promote the results you’re looking for in this respect. Train for muscular endurance in the weight room and up your reps to above 10 per set. 30 to 45 minutes is a good guideline, as the muscular endurance and aerobic capacities will be challenged greatly. This can do well to offset the conditioning one can lose during certain phases of training (like a bulking phase, where you’re eating more and making less effort to drop body weight or body fat). A smart resistance training program can at least counter these effects – so be wise and make cardio supplement your weight training. About the Trainer: Lee Boyce. A former Kinesiology Major, Lee competed as a sprinter and long jumper at the National level. more...



Cardio or Weight Lifting For Weight Loss

These products are clinically proven to flush out the toxins in your body, melt away body fat and pack on tons of muscle. In this special report, you'll learn about these two promising new products, Alpha Xtrm and Testo Factor X. Like Alpha Xtrm and Testo Factor X to lose excess body fat while gaining Action Star muscle. Jack Evans from Los Angeles reported that he lost 4 KG fat and gained 9 KG of muscle in just 5 weeks using only the Alpha Xtrm and Testo Factor X muscle building stack. Combine Alpha Xtrm with Testo Factor X and you've created an automatic muscle building machine. At Muscle & Health, we decided to try the Alpha Xtrm and Testo Factor X diet for ourselves. To try out the Alpha Xtrm and Testo Factor X I decided to get a free trial of Alpha Xtrm. While most Alpha Xtrm products use lower concentrations of the strength gaining extract, this supplier has one of the concentrated and purest products on the market. The free trial bottle of Alpha Xtrm was delivered in a few days from ordering and with surprisingly inexpensive shipping. Alpha Xtrm is one of the most concentrated and purest muscle building products on the market. Alpha Xtrm has been clinically proven to: (This is the first step in the process. This one is the hemo-dilator that builds lean muscle. Testo Factor X has been clinically proven to: (This is the fat burner and detoxifier. Taking Alpha Xtrm in the morning and Testo Factor X later on really sped up my shred.) more...



Pairing Cardio and Weight Training for Maximum Fat Loss

Pairing Cardio and Weight Training for Maximum Fat Loss. How to Maximize Your Fat Loss with Cardio and Weights. You may see cardio and weights as two distinct types of exercise, but when you put them together, you have the most powerful combination for fat loss success. One of the perennial questions about exercise for weight loss (fat loss) is whether to concentrate on aerobic exercise (cardio) or weight training and resistance exercise . Cardio and Weights: The Importance of Continuous Movement. Scientific studies pop up from time to time showing a certain level of fat loss with cardio versus weights - and for the most part cardio outperforms weights in any reasonable comparison. Advantages of Cardio for Fat Loss. Of course, cardio is the best exercise for cardiovascular and cardiorespiratory (heart and lung) fitness. 5 Tips to Build The Best Program for Fat Loss with Cardio and Weights. For best weight loss success in your exercise program, combine weights and cardio and a little high-intensity interval training when you get fitter and you can manage it. That's the success secret of exercise for weight loss. more...



Training Tips : Lift Heavy to Lose More Fat and Burn More

While cardio burns calories and fat when you're performing it, high intensity strength training allows for Excess Post-Exercise Oxygen Consumption (EPOC) to occur. Studies show that a well-designed strength program can elevate your EPOC or metabolism for up to 38 hours after the workout. Lift heavy for maximum fat burning:  A 2003 review from Norway found that lifting heavier weights as opposed to moderate weights created a longer and more profound EPOC effect. So as long as you're able to maintain good form throughout each exercise, going heavy is the way to go for greater EPOC. Here's more news to support the use of weight training for fat loss. Another study found that when alternating weight training and cardio days, you are more likely to burn twice as much fat than if you were to perform cardio training only. more...



Cardio Vs Weight Training : Which is Better For Weight Loss

For example, a Duke study was published a couple of weeks ago that researched whether cardio vs weight training is better for weight loss . With a reputable university behind the study and the media fervently promoting it, you are led to believe that if you want to lose fat optimally, you should only do cardio training. When the researchers claimed that the “optimal mode of exercise for reducing fat mass” they claimed that the aerobic training group who lost only 3.6 pounds of fat in 8 months was the best way to do this. 3) Cardio Group Did Not Burn The Most Fat – The researchers claimed that the aerobic training group was the group that lost the most fat, but in actuality it was the combination group who lost 5.4 pounds of fat (they also gained some muscle). This is still not a huge amount of fat loss over 8 months, but is better than the aerobic only training group. 4) Weight Training Exercise Selection Not Very Effective – Researchers only stated that the resistance training group used 8 machines that worked the entire body. 5) Weight Training Routine Not Very Effective – In addition to that, these circuits took anywhere from 10-12 minutes to complete the 8 machines. Lastly, the cardio training group didn’t see the best results; the training group that included both strength and cardio did. Those in the aerobic group were able to maintain most of their muscle mass and lost fat, but what the study didn’t highlight are other benefits of resistance training or the combination of both, better known as concurrent training. Other studies, with a more intense exercise protocol, have shown that weight training before cardio training enhances fat burning during the session 2 , and that overall resting energy expenditure is increased following weight training. Also, recent research is indicating that concurrent training (both aerobic and resistance training), might be the best mode of exercise for fat loss. more...



Lifting Weights Burns Fat - AskMen

In general, people will practice cardiovascular activities and forget about weight bearing exercises when it comes to burning fat . Combine cardio and weight training. This change is for the best because cardiovascular activity combined with weight training will result in much more effective fat loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session. Weight training , on the other hand, will raise your muscle metabolism during the exercise session — and for a long time after the exercise session. The muscle development will take place during the rest period following the resistance training. During the recuperation period, the muscle metabolism is still burning energy, and that's when it's time to perform cardiovascular activities. Combining low-repetition exercises (weight lifting) with high-repetition cardiovascular exercise will stress muscles in a complementary way to increase the total fat-burning effect. The point is to combine a weight lifting routine with a good cardiovascular workout to increase muscle metabolism and total fat burning ratio. Instead, opt for a gradual fat loss routine by combining weight training and cardiovascular activities, and allow muscle mass to build up and increase your metabolism. more...



Will I lose weight faster by lifting weights or doing

The best way to lose weight is a combination of reduced food intake and increased exercise, such that you are eating less than you are burning. Weight lifting will only make you lose a little weight and then gain muscle which isn't a bad thing. If you just do cardio like running and such you will lose muscle and be weak and in some cases flabby. However, if you rotate both then you can stay lean and then lose weight thru cardio. So to lose weight you should do some cardio. But honestly if you want to lose weight you have to incorporate cardio in your exercises. Source(s): Faster and Easier You Lose Weight Simple Extremely Powerful Strategies - http:/theloseweighttips.com. Lifting will build mucle faster but if you say you need to loose weight and tone your body do cardio. I suggest doing Elliptical machines it makes you sweat crazy and you will lose weight quicker. You can only upload photos smaller than 5 MB. You can only upload videos smaller than 600 MB. more...



Cardio vs. Lifting for WEIGHT LOSS

I'm trying to cut right now, but should I stick cardio strictly, lose fat, THEN try to build muscle, or is it possible to do both at the same time? Lift weights, do cardio, and eat below your BMR if you're trying to cut. The more I eat and the heavier I train - the better my 'genetics' get. You can integrate cardio and weight lifting just fine. Sorry for the noob question, I'm just new to lifting. The more that you read, the more things you'll know. The more that you learn, the more places you'll go. Ive found that for me, lifting shreds off the fat faster than cardio anyway. Cardio, unless you do HIIT or something hardcore like that, usually only boosts your metabolism WHILE you're running/cycling/etc. That's why you'll see many people on the aerobic machines at the gym and they make slow/minimal progress (That, and a lack of good dieting). more...



12 Reasons You Should Start Lifting Weights Today

Weight lifting can help you lose the fat, build muscle, and so much more. Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer—and it's also the single most effective way to look hot in a bikini. You'll Lose 40 Percent More Fat. If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn't pump iron. The lifters' loss was almost pure fat; the others lost fat and muscle. Muscle loss may drop your scale weight, but it doesn't improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you'll protect your hard-earned muscle and burn more fat. Research shows that between the ages of 30 and 50, you'll likely lose 10 percent of your body's total muscle. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle. Lifting increases the number of calories you burn while your butt is parked on the couch. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals. Break a sweat in the weight room and you'll stay cool under pressure. The term cardio shouldn't describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. more...



What Burns More Calories : Cardio, Intervals, or Weight

Let’s say you want to lose weight, and you want to do so in the fastest way possible. I will have a decision for you by the end of the battle. If you are interested in getting in shape, the MOST important thing you can do for yourself is adjusting your diet. Cardio is the most basic thing you can do when it comes to burning calories. If you want to read about how cardio doesn’t really burn any extra calories, you can read this fascinating article from NYT which is loaded with studies and references on the subject at hand. If you have the desire and willpower, you can burn calories all day long, like the guys in Born to Run . Essentially, when you do high-intensity interval training (HIIT), your body and metabolism function at a higher rate of burned calories for hours and hours afterwards. Now, the bad thing about HIIT is that it takes your body quite a bit of time to recover, and you can really only do it for 20-30 minutes at a time before you get too exhausted to continue. The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). By doing these exercises in a circuit without stopping, keeping your rep ranges in the 8-12 range, your body will get a super workout, you will build muscle, and you’ll burn calories at an accelerated rate for reportedly up to 38 HOURS after your exercise. However, due to the stressful nature of Weight Training and HIIT, you can really only do those activities for 30-45 minutes before your body gives up and needs a few days to recover. Cardio doesn’t have as nearly as stressful an impact on your body, so you can go for hours and hours and hours and do it again the next day (provided your body is in shape). If time isn’t a factor for you, and you don’t mind spending more time in the gym on a daily basis, you can burn way more calories doing steady cardio than with just 30 minutes of weight training three days a week. You have all the time in the world. more...



Cardio or Weights First? Exercise Order Sometimes Matters

Welcome to Ask Healthy Living - our new column in which you submit your most burning health questions and we do our best to ask the experts and get back to you. "Ask Healthy Living" is for informational purposes only and is not a substitute for medical advice. In other words, should I do weights first and then cardio?" But according to exercise physiologists and personal trainers we spoke with, the order of operation can change depending on a person's goal. For those who are seeking weight loss, cardio should come first, but if gaining muscle mass is the goal, it's time to hit the weight room first. "Doing cardio first will induce fatigue that may compromise technique and possibly increase risk of injury," explains Fabio Comana, director of Continuing Education for the National Academy of Sports Medicine. On the other hand, if you're looking to lose fat, Halevy recommends doing interval cardio training before getting started on weights. As he explains, the cardio will deplete your body's supply of glycogen - the stored form of glucose in muscle cells and a primary material in our energy storage. In fact, when it comes to analyzing the percentage weight loss that's comprised of fat versus lean tissue like muscle, weights have cardio beat overall. Diet and cardio also results in lean tissue losses (68 percent fat, 22 percent muscle / lean tissue). If the weight room is daunting enough to prevent a workout session, it's worth getting started on cardio and working your way up. And if another health goal - say Type 2 diabetes or hypertension prevention or treatment - is the priority, Comana recommends cardio over resistance. It's important to get the opinion of a doctor and certified personal trainer or exercise professional before proceeding, but the takeaway is simple: if you're exercising, no matter the order, you aren't doing anything wrong. Of course, you could alternate days and avoid the question entirely. more...




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